Training Log Archive: KingTimIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
6 PM
Run - Off road (Monday night run) 1:00:44 [3] 11.7 km (5:11 / km) +263m 4:40 / km
shoes: Inov8 Roclite 295
From the Clifton Pit with both Matts, Keith and MarkS. Loop of Ashton Court with a few exciting new paths. A short one tonight. Akhilleus was looking tired.
http://connect.garmin.com/player/70665702
http://connect.garmin.com/player/70665702
Sunday Feb 27, 2011 #
12 PM
Run - Off road 1:16:15 [3] 16.51 km (4:37 / km) +216m 4:20 / km
shoes: Inov8 Roclite 295
Run in the sun with good old G'n'R.
My new footpaths through Stoke the Bishop, Sneyd Park, Bishop's Knoll, cross the P'way to the river path, Sea Milfs, Shitehampton golf course, Kings Weston, Blaise, Henbury golf course, Crane Towers, Badocks Wood.
Took it at a nice comfortable pace and the niggles all seemed to be ok apart from the hip being sore on steep climbs.
Got hailed on and rained on in Blaise, but sun came back out for the last bit.
http://connect.garmin.com/player/70372299
My new footpaths through Stoke the Bishop, Sneyd Park, Bishop's Knoll, cross the P'way to the river path, Sea Milfs, Shitehampton golf course, Kings Weston, Blaise, Henbury golf course, Crane Towers, Badocks Wood.
Took it at a nice comfortable pace and the niggles all seemed to be ok apart from the hip being sore on steep climbs.
Got hailed on and rained on in Blaise, but sun came back out for the last bit.
http://connect.garmin.com/player/70372299
Saturday Feb 26, 2011 #
Note
Despite it being a lovely day for a good long run, I decided to give my legs a bit of rest in the hope that all these niggles will go away.
Note
B'fast:
Bowl of muesli + raspberry clusters
2* seedy bread toast with marmalade
Coffee
Snack:
Packet of mini cheddars
Pint of OJ
Lunch:
Foot long baguette with 4*streaky bacon, cheese & salad leaves with mayo oosing out the ends
Crisps
Yoghurt
Diet Coke
Double chocolate giant cookie
Pint of squash
Snack:
5 Choco Liebniz biscuits
Tea
Pint of squash
Supper:
Casserole of chicken (1 thigh joint, 1 leg) with lardons, chickpeas, mung beans, carrots, leeks, brocolli, and a jacket potato
Fresh fruit salad (apple, plums, grapefruit, kiwi, banana) with ice cream
Pint of squash
Snack:
7 Choco Liebniz biscuits
Bottle of Hobgoblin
No joke either.
Bowl of muesli + raspberry clusters
2* seedy bread toast with marmalade
Coffee
Snack:
Packet of mini cheddars
Pint of OJ
Lunch:
Foot long baguette with 4*streaky bacon, cheese & salad leaves with mayo oosing out the ends
Crisps
Yoghurt
Diet Coke
Double chocolate giant cookie
Pint of squash
Snack:
5 Choco Liebniz biscuits
Tea
Pint of squash
Supper:
Casserole of chicken (1 thigh joint, 1 leg) with lardons, chickpeas, mung beans, carrots, leeks, brocolli, and a jacket potato
Fresh fruit salad (apple, plums, grapefruit, kiwi, banana) with ice cream
Pint of squash
Snack:
7 Choco Liebniz biscuits
Bottle of Hobgoblin
No joke either.
7 PM
Core Strength 55:00 [3]
Back to the torture ball, plus 20, 20, 15 pushups at the end.
Friday Feb 25, 2011 #
Note
Dinner: A whole cow pie.
4 PM
Run - Road 52:32 [3] 11.72 km (4:29 / km) +160m 4:12 / km
shoes: Nike Zoom Vomero+ 5
Steady trot over to the Clifton Skankpit to drop something off for Fatty Matty, then back around the Downs. Raining. Wet and miserable.
Still feeling soreness in my calves and hammies/glutes, and my right hip, after the fell race.
http://connect.garmin.com/activity/70031217
Still feeling soreness in my calves and hammies/glutes, and my right hip, after the fell race.
http://connect.garmin.com/activity/70031217
Thursday Feb 24, 2011 #
5 PM
Run - Off road long 1:41:44 [3] 21.0 km (4:51 / km) +311m 4:31 / km
shoes: Inov8 Roclite 295
Left it a bit late for a proper long run, so I did as much off road as I could before it got dark, then bailed out to the streetlights.
Did some proper good wiggling around Blaise, then through Shitehampton golf course, Sea Milfs, and on to explore more of the Sneyd Park Naturist Reserve and Bishops Knoll. Then it got too dark so I roaded it up to the Downs, did a loop round the bottom end, then back home.
Found some nice new footpaths through the Naturist Reserve, and discovered some long lost buildings and Victorian landscaping in Bishop's Knoll. Plenty more to discover when it's daylight.
http://connect.garmin.com/player/69912383
Did some proper good wiggling around Blaise, then through Shitehampton golf course, Sea Milfs, and on to explore more of the Sneyd Park Naturist Reserve and Bishops Knoll. Then it got too dark so I roaded it up to the Downs, did a loop round the bottom end, then back home.
Found some nice new footpaths through the Naturist Reserve, and discovered some long lost buildings and Victorian landscaping in Bishop's Knoll. Plenty more to discover when it's daylight.
http://connect.garmin.com/player/69912383
Tuesday Feb 22, 2011 #
5 PM
Run - Road 54:25 [3] 11.51 km (4:44 / km) +109m 4:31 / km
shoes: Nike Zoom Vomero+ 5
Really didn't feel like running today. Took a lot of effort to get myself out there. Just dind't feel in a running mood, but I hoped I'd snap out of it once I'd got going. I dind't. Felt heavy and ungainly, but I fought on. My glutes and calves are still sore from the fell race.
Explored yet more new paths around Stoke the Bishop, and discovered for the first time Bishop's Knoll and the park/lake at the bottom of Sneyd Park. All very nice, and I can't wait to take the Team up there in the dark.
http://connect.garmin.com/player/69621547
Explored yet more new paths around Stoke the Bishop, and discovered for the first time Bishop's Knoll and the park/lake at the bottom of Sneyd Park. All very nice, and I can't wait to take the Team up there in the dark.
http://connect.garmin.com/player/69621547
Monday Feb 21, 2011 #
6 PM
Run - Off road (Monday night run) 1:34:43 [3] 17.45 km (5:26 / km) +264m 5:03 / km
shoes: Inov8 Roclite 295
Team Monday from the Henleaze cake pit. Mark Mark MattF and me. My house, my route. Maybe a bit longer than we all expected, but it was a nice night and we ran some new paths so everyone was rather excited about it all, not least when we heard Craney's favourite owl at the top of the beech hill in Blaise.
WoT, Blaise, Kings Weston, Shitehampton Golf Course, P'way, Sea Milfs train station, river path, up the Gulley to the bottom of the Downs (hoping to see the new goats), Stoke the Bishop, and home to some of my wife's amazing chocolate rock cakes and chocolate & banana jack flaps.
http://connect.garmin.com/player/69502632
WoT, Blaise, Kings Weston, Shitehampton Golf Course, P'way, Sea Milfs train station, river path, up the Gulley to the bottom of the Downs (hoping to see the new goats), Stoke the Bishop, and home to some of my wife's amazing chocolate rock cakes and chocolate & banana jack flaps.
http://connect.garmin.com/player/69502632
Sunday Feb 20, 2011 #
6 PM
Core Strength 30:00 [3]
Ouch. Legs are hurting today. Day off running.
Core session. Back to the old 'bedroom floor' session I used to do
http://www.beginnertriathlete.com/cms/article-deta...
followed by 20, 20, 15 pushups
Core session. Back to the old 'bedroom floor' session I used to do
http://www.beginnertriathlete.com/cms/article-deta...
followed by 20, 20, 15 pushups
Saturday Feb 19, 2011 #
11 AM
Run - Off road race (Quantocks Fell Race) 52:22 [5] 11.67 km (4:29 / km) +420m 3:48 / km
shoes: Inov8 Roclite 295
My first ever fell race. With the Sloanranger gauntlet laid down I had to give it a go.
Very poor visibility, getting worse with the climb. Three good long climbs, and some nice fast descents including an unexpected section through some felled logs and brashings courtesy of the FC. Several stream crossings, and lots of mud.
Got into the lead in the first few hundred metres and never looked back. Loved it. Won it. 2 mins down on the record which I reckon I could have got closer to had I known the course and had we not had to clamber over the section of felling.
Well done to Mark and Alice for both winning the Well Matured categories.
http://connect.garmin.com/player/69012601
Very poor visibility, getting worse with the climb. Three good long climbs, and some nice fast descents including an unexpected section through some felled logs and brashings courtesy of the FC. Several stream crossings, and lots of mud.
Got into the lead in the first few hundred metres and never looked back. Loved it. Won it. 2 mins down on the record which I reckon I could have got closer to had I known the course and had we not had to clamber over the section of felling.
Well done to Mark and Alice for both winning the Well Matured categories.
http://connect.garmin.com/player/69012601
Run - Off road warm up/down 25:00 [2] 3.3 km (7:35 / km)
shoes: Inov8 Roclite 295
Warming up and warming down with Mark and Alice.
Friday Feb 18, 2011 #
12 PM
MTB offroad 1:40:00 [2] 22.0 km (13.2 kph)
shoes: Giant XTC MTB
Ride around the FoD cycle routes with FiL while the wife and MiL went shopping. Anticlockwise around the main circular route, aiming for the Swan in Brierley only to find it wasn't open. So we settled for a late lunch in the Beechenhurst visitor centre.
Thursday Feb 17, 2011 #
7 PM
Run - Road race (Weston Prom Race) 28:10 [5] 5.0 mi (5:38 / mi)
shoes: Nike Zoom Vomero+ 5
Another PB, beating last month's PB by 8 seconds. Wasn't expecting it tonight at all, assuming last week's illness would have set me back, but I guess the weight loss and last week's rest did some good.
Got into the front of the second pack and tucked myself behind a Clevedon guy to use his slipstream in the headwind. Felt very guilty after using him for 7/8ths of the race, but I made my move for the last bit and he had nothing left to fight with.
Tonight we were graced with the presence of a multiple olympic and commonwealth athlete called Jo someone. She came third, not far behind Matt Ellis and Ben Morley.
Didn't get negative splits this time
13.55
14.15
Got into the front of the second pack and tucked myself behind a Clevedon guy to use his slipstream in the headwind. Felt very guilty after using him for 7/8ths of the race, but I made my move for the last bit and he had nothing left to fight with.
Tonight we were graced with the presence of a multiple olympic and commonwealth athlete called Jo someone. She came third, not far behind Matt Ellis and Ben Morley.
Didn't get negative splits this time
13.55
14.15
Run - Road warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Nike Zoom Vomero+ 5
Warming up drills and strides, and then warming down with Grace.
Wednesday Feb 16, 2011 #
12 PM
Orienteering race (BAOC Wednesday league) 55:34 [4] 10.12 km (5:29 / km) +295m 4:48 / km
shoes: VJ Supra
Longleat. Brown 9.0km.
I can just imagine the planner's thought process: "What are the chances that anyone who did the CompassSport Cup round here in January will be here for this event too? Hmm pretty slim, I reckon I can get away with using all the same control sites, just in a slightly different order."
Indeed the brown was very much like that. No problems, ran fast and clean, just 1 miss at #14.
A nice warm sunny day. Ideal for a nice easy race. Had a cameo appearance from Dr Bone on his 'study leave'.
I can just imagine the planner's thought process: "What are the chances that anyone who did the CompassSport Cup round here in January will be here for this event too? Hmm pretty slim, I reckon I can get away with using all the same control sites, just in a slightly different order."
Indeed the brown was very much like that. No problems, ran fast and clean, just 1 miss at #14.
A nice warm sunny day. Ideal for a nice easy race. Had a cameo appearance from Dr Bone on his 'study leave'.
Run - Off road warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: VJ Supra
Tuesday Feb 15, 2011 #
Note
By the end of my pushups challenge (if I ever get to the end) I hope to be as strong as this
http://www.youtube.com/watch?v=h07kaQKtgDY
http://www.youtube.com/watch?v=h07kaQKtgDY
5 PM
Run - Road intervals 44:20 [3] 10.66 km (4:10 / km)
shoes: Nike Zoom Vomero+ 5
Did my own fartlek type session around the Downs. No particular structure to this other than 15 mins warm up around 4:30/km, then 9 sets of efforts just picking a spot up ahead to run to (thought I did 10 but must have mis-counted), then 10 mins at 4:30/km back home.
Went out in cold pissing rain and got proper brain-freeze, but then it stopped and it all got a bit more enjoyable.
http://connect.garmin.com/player/68437668
Went out in cold pissing rain and got proper brain-freeze, but then it stopped and it all got a bit more enjoyable.
http://connect.garmin.com/player/68437668
Monday Feb 14, 2011 #
4 PM
Core Strength (Push ups challenge) 5:00 [3]
Decided to start week 3 again at session 1
20
18
16
14
found this harder than the 4*20s I did the other day.
20
18
16
14
found this harder than the 4*20s I did the other day.
6 PM
Run - Off road (Monday night run) 1:07:21 [3] 12.73 km (5:17 / km) +253m 4:49 / km
shoes: Inov8 Roclite 295
Team Monday's Valentine run d'amour. Me, Keith and the Doctor. A nice run, good steady pace, and a good new route courtesy of Keef's recent explorations. Felt fine, legs and hips were a bit sore after yesterday's run, but nothing to grumble about. Good to see Keef in high spirits bounding along at the front.
http://connect.garmin.com/player/68328974
http://connect.garmin.com/player/68328974
Sunday Feb 13, 2011 #
5 PM
Run - Road 48:00 [2] 10.2 km (4:42 / km)
shoes: Nike Zoom Vomero+ 5
Steady road run exploring some footpaths around Stoke Bishop and Sneyd Park.
Felt quite happy, although legs were aching by the end, and hip flexors were a bit painful. Cleared out a lot of snot though, which was nice.
http://connect.garmin.com/player/68114890
Felt quite happy, although legs were aching by the end, and hip flexors were a bit painful. Cleared out a lot of snot though, which was nice.
http://connect.garmin.com/player/68114890
Saturday Feb 12, 2011 #
5 PM
Core Strength 5:00 [3]
A gentle reintroduction to exercise after pretty much a week off. Will get back to the proper schedule on Monday, but just a few casual pushups to get back into it
20
20
20
20
jeez, i think the rest has done some good. Either that or my weight loss has made these easier.
20
20
20
20
jeez, i think the rest has done some good. Either that or my weight loss has made these easier.
Friday Feb 11, 2011 #
Note
(sick)
Had a decent night last night; first one since Sunday. Things are looking up.
Thursday Feb 10, 2011 #
Note
(sick)
Another bad night in the guts department. Fortunately today's interviewer was willing to reschedule for next week.
C • Oh 3
Wednesday Feb 9, 2011 #
Note
(sick)
Still not right. Since yesterday the disease seems to have migrated from my head to my guts. Sneezing and coughing obviously couldn't get it out of my system; let's hope $hitting does.
Fortunately I made it through this morning's interview without any dramas.
Fortunately I made it through this morning's interview without any dramas.
Monday Feb 7, 2011 #
Note
(sick)
Late on Sunday evening someone flicked the cold switch and suddenly I had one. No surprise really since Laura's had one for the past few days. With an interview on Wednesday and another on Thursday I need to get rid of this asap.
Sunday Feb 6, 2011 #
8 AM
Run - Road 1:08:33 [3] 16.15 km (4:15 / km) +167m 4:02 / km
shoes: Nike Zoom Vomero+ 5
On my own with the best of REM until the power died. Road run through WoT, Sea Milfs, Shitehampton, P'way, BVR, Downs, Henleaze.
Found it hard getting myself up and out of the door before 8am but enjoyed it once I'd got going. A balmy 11C this morning.
http://connect.garmin.com/player/66837267
Found it hard getting myself up and out of the door before 8am but enjoyed it once I'd got going. A balmy 11C this morning.
http://connect.garmin.com/player/66837267
Saturday Feb 5, 2011 #
6 PM
Core Strength (Push ups challenge) 5:00 [3]
Week 3 session 3
26
17, 2 (24)
11 (22)
12 (20)
26
17, 2 (24)
11 (22)
12 (20)
Friday Feb 4, 2011 #
12 PM
Run - Off road 54:04 [3] 13.0 km (4:10 / km) +135m 3:57 / km
shoes: Nike Zoom Vomero+ 5
On my own for a roady run in the beastly south westerly wind. Downs, BVR, P'way, Sea Milfs, Stoke the Bishop, Canford Park, WoT.
http://connect.garmin.com/activity/66551434
http://connect.garmin.com/activity/66551434
Thursday Feb 3, 2011 #
5 PM
Core Strength (push ups challenge) 5:00 [3]
Week 3 session 2
24
15 (22)
12 (20)
8, 2 (18)
This is a ridiculously unrealistic programme.
24
15 (22)
12 (20)
8, 2 (18)
This is a ridiculously unrealistic programme.
6 PM
Core Strength 40:00 [3]
Back on the torture ball, but omitting the push-ups for obvious reasons.
Wednesday Feb 2, 2011 #
12 PM
Orienteering race (BAOC Wednesday league) 53:26 [4] 10.28 km (5:12 / km) +223m 4:41 / km
shoes: VJ Supra
Perham Down. Brown. 9.0km
Fast and easy. A lot of rough open hillside but with a decent amount of forest. No issues today, just a pretty clean race. Legs feeling quite weak after last night though. Squeezed in 17 sec ahead of Richard Barrett and was in the lead when I left.
Fast and easy. A lot of rough open hillside but with a decent amount of forest. No issues today, just a pretty clean race. Legs feeling quite weak after last night though. Squeezed in 17 sec ahead of Richard Barrett and was in the lead when I left.
Run - Off road warm up/down 10:00 [2] 2.0 km (5:00 / km)
6 PM
Run - Off road (BOK Klubnight) 1:04:27 [2] 12.38 km (5:12 / km) +150m 4:55 / km
shoes: Inov8 Roclite 295
Jogged to Coombe Dingle for Klubnight, then did a steady with Gemma trying to catch up with the others cos she was late arriving.
http://connect.garmin.com/player/66358517
http://connect.garmin.com/player/66358517
Tuesday Feb 1, 2011 #
11 AM
Bike on road 40:00 [2] 11.0 km (16.5 kph)
shoes: Mongoose Maurice Singlespeed
Rode into town and back to attend a compulsory Job Centre 'Getting back to work' session. They seem to think that I haven't already thought about looking on the internet, registering with recruitment agencies, or writing a CV.
7 PM
Run - Road warm up/down (GWR training) 30:00 [2] 4.8 km (6:15 / km)
shoes: Nike Zoom Vomero+ 5
Jog up to Glenavon, dynamic stretches, drills, strides, and jog back afterwards.
Run - Road intervals (GWR training) 19:27 [4] 6.14 km (3:10 / km)
shoes: Inov8 Roclite 295
Same session as 2 weeks ago.
10*600m with about 1:20 rests (actually 614m if I'm being OCD about it).
Time Pace
1:56 3:09
1:58 3:12
1:56 3:09
1:56 3:09
1:54 3:06
1:56 3:09
1:57 3:11
1:57 3:11
1:55 3:07
1:56 3:09
10*600m with about 1:20 rests (actually 614m if I'm being OCD about it).
Time Pace
1:56 3:09
1:58 3:12
1:56 3:09
1:56 3:09
1:54 3:06
1:56 3:09
1:57 3:11
1:57 3:11
1:55 3:07
1:56 3:09